3/30 WOD

Saturday at 9:00am w/ Jenn K- below WOD then 10:00am 13.4 Open WOD!

Warm-up:
Row 500m
Mob – shoulders
1 lap stretching lunge
10 kossaks
10 scap push ups

WOD:
5 clean & jerks (95/65); 5 rounds of Cindy
4 clean & jerks; 4 rounds of Cindy
3 clean & jerks; 3 rounds of Cindy
2 clean & jerks; 2 rounds of Cindy
1 clean & jerk; 1 round of Cindy

$$ 100 ab mat sit-ups for time

Friday 3/29

Friday:
Happy Birthday GRACE!

WarmUp
Row 500m
Mob: QuickHip
2 Rounds
4 PullUp
8 WallSquat

1) 4 Sets
FrontSquat x 2-3 reps @20X1; Rest 60 sec
StrictC2BPullUp x MR(-1) @21X0; Rest 90 sec

2) 4 Sets
6 HangPowerSnatch
8 Burpee (AFAP)
Sprint 100m
Rest/Walk 3 min

Cool
Couch++
Roll

3/28 WOD

Thursday

WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman
2 Rounds Cindy
1) AMRAP4
10 OHS (95/65#)
30 DoubleUnder
Rest 4 min
2) AMRAP4
10 FrontSquat (95/65#)
10 Toes2Bar
Rest 4 min
3) AMRAP4
10 DeadLift (95/65#)
15 HRPushUp
Rest 4 min
4) AMRAP4
Row for meters

Cool
Roll

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3-25 WOD

Monday

WarmUp
Row 500m
Mob: Bandy Chest/Ant Shoulder
1 Len InchWorm
2 Rounds
7 PushUp
7 SupineRow

A) 5 Sets
BenchPress x 2-3 reps @20X1
Rest 30 sec
Toes2Bar x 10 reps (kipping)
Rest 90 sec

B) EMOM10
4 PowerClean 135/95#
5 BoxJump 24/20″

Cool
Roll

Happy Birthday Sean! 100 burpees for you. ; )

3-23 WOD Saturday 9:00am WOD

Saturday 9:00am with Jenn K

Warm Up:
Row 500m
Mobility – hamstrings; front rack
Dynamic stretching – high kicks, butt kicks
1 length spiderman
1 length stretching lunge

10min warm-up with the bar

WOD: Running Bear
3 rounds for time:

5 bear complex (115/75)
800m run
**bear complex consists of power clean, front squat, push press, back squat and push press

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* Friday night-Olympic Lifting class tonight at 6:30pm

* Join us on Sunday for 13.3. Open WOD…all starting at 2:00pm!

* next week: Fed Pdx – paleo food menu and order forms are in the box on the bulletin board, lmk if you want one emailed to you. First delivery day is set to next Tuesday.

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3-22 WOD

Friday:

WarmUp
Row 500m
Mob: QuickHip
2 Rounds
4 PullUp
8 PoleSquat

1) 4 Sets
FrontSquat 3-5 reps @20X1; Rest 60 sec
PullUp x MR(-1) @20X0; Rest 90 sec (add weight if you are getting more than 10 reps)

2) 4 Sets
6 HangSquatClean (Heavy but fast)
25m Prowler 170/100#
Sprint 100m
Rest/Walk 3 min

Cool
Couch++
Roll

————–

3-19 WOD

Tuesday

WarmUp
Run 600m
Mob: Bandy OH Shoulder
2 Rounds
6 PullUp
12 SitUp

A) 4 Sets
Weighted PullUp x 3-4 reps @21X0
Rest 90 sec
HollowRock x 15-30 reps
Rest 90 sec

B) AMRAP10
8 Thruster 75/45#
8 PullUp
100m Shuttle

Cool
Roll

3-18 WOD

Monday:

WarmUp
Row 500m
Mob: Bandy Chest/Ant Shoulder
1 Len InchWorm
2 Rounds
7 PushUp
7 RingRow

A) 4 Sets
BenchPress x 3-5 reps @20X1 (heavier than last week)
Rest 30 sec
Toes2Bar x MaxReps(-2)
Rest 90 sec

B) 5 Rounds For Time
7 PowerClean 135/95#
21 DoubleUnder

Cool